3 Easy Recipes for a Healthy Heart - A World Heart Day Special

World Heart Day, celebrated in September every year, is just around the corner and we wish to take this opportunity to highlight the very reason why the day is celebrated in the first place. Heart diseases and stroke are the leading cause of death around the globe. While various governments and local NGOs promote the importance of this day by running campaigns and conducting activities, the World Heart Federation, too, organizes awareness events across over 100 countries in association with the World Health Organization (WHO). With the rate at which people are dying due to cardiovascular conditions, it is essential that we do our best to prevent or at least control these diseases. Here is a list of risk factors that could raise your chances of getting diagnosed with a heart condition:

  1. Smoking
  2. Obesity
  3. High blood pressure
  4. High cholesterol
  5. High glucose levels
  6. Unhealthy eating habits

This 29th September, let us pledge to avert heart diseases and stroke by leading a healthier lifestyle; and it starts with exercise and healthy eating. Beans, tomatoes, salmon, broccoli, cucumber, black beans, avocado, sweet peas, crab, chicken, spinach, and kale are some of the foods that every person must incorporate in their weekly diet plans in order to keep yourself hale and hearty.  

Here is Seniority’s list of three simple and healthy recipes you can try at home: 

1. Palak Kadhi

Preparation time: 15 minutes Ingredients:

  • 3/4 cup low fat curds (dahi)
  • 2 tbsp besan (bengal gram flour)
  • 1 tsp ginger-green chilli paste
  • 1 tsp green paste
  • 1/2 tsp mustard seeds (rai / sarson)
  • 1/2 tsp cumin seeds (jeera)
  • 1/4 tsp fenugreek (methi) seeds
  • 3 to 4 curry leaves (kadi patta)
  • 1/4 tsp asafoetida (hing)
  • 2 tsp sugar
  • 1/4 tsp grated garlic (lehsun)
  • 2 tbsp spinach (palak) purée
  • salt to taste

Combine the curds, besan and 2 cups of water in a deep bowl and mix it well using a hand blender till no lumps remain. Add the ginger-green chilli paste and green paste and mix well. Keep aside. Heat a deep non-stick pan on a medium flame and when hot, add the mustard seeds, cumin seeds, fenugreek seeds, curry leaves and asafoetida and dry roast for about 30 seconds. Add the besan-curds mixture, mix wel land cook on a medium flame for 2 to 3 minutes, while stirring continuously. Add the sugar, garlic, spinach purée and salt, mix well and cook on a medium flame for 2 minutes. Serve hot garnished with coriander. Palak purée and green paste imparts flavouir along with a bright green colour and vitamin A to the dish. 

2. Oats, Coconut Milk, Peanut Butter Healthy Smoothie

Preparation time: 5 minutes Ingredients:

  • 1/4 cup quick cooking rolled oats
  • 1/2 cup coconut milk (nariyal ka doodh)
  • 3/4 tbsp peanut butter
  • 1/2 tsp maple syrup or honey
  • 1/4 tsp vanilla essence
  • 4 ice cubes
  • 1/4 cup water

Combine all the ingredients in a mixer. Blend till smooth. Refrigerate for at least 1 hour and serve chilled. Coconut milk is rich in protein, heart-friendly oats are loaded with soluble fibre and homemade peanut butter improves the nutrition content and taste of smoothie. 

3. Hummus Dip

Preparation time: 10 minutes Ingredients:

  • Chickpeas (about 500 grams)
  • Half a lemon, juiced
  • Chopped parsley leaves
  • Salt (2 teaspoons)
  • Sesame oil (1/2 teaspoon)
  • Black pepper
  • Cumin (1 teaspoon)
  • Paprika
  • Water (1/4 cup)
  • Olive oil (1/2 cup)

Take all the ingredients (except the paprika and parsley leaves) and put them in the blender. Run it on low speed. You can add some more olive oil in case the mixture looks too dry. Take the paste in a plate and sprinkle some olive oil, paprika and the chopped parsley leaves on top. This zero-sugar, zero-cholesterol preparation is super-easy to make and can be used as a sandwich spread or dip that you can use instead of mayonnaise.   We have specifically chosen three dissimilar recipes that can be made easily by anyone. Go ahead and get yourself these simple ingredients to cook yourself a heart-healthy meal! Whole grains, low-fat dairy products, high-fiberfoods, andfresh fruits are some of the other things that you should include in your daily intake for maintaining a healthy heart and avoiding heart diseases or strokes. Happy cooking!